Kinetic Cascade Burn

Main Workout

🧽 Soft Tissue Preparation 5'

• Tennis ball / self-massage glutes & TFL — 45 sec each side

• Tennis ball / self-massage quadriceps — 45 sec each leg

• Tennis ball / self-massage lats — 30 sec each side

• Thoracic spine extensions over foam roller — 8–10 reps

• Tennis ball / self-massage calves — 30 sec each leg

🔥 Activation 15'

• {{exercise:cat-cow-stretch:Cat-Cow Stretch}}

• {{exercise:1368:ankle circles}} — 30 sec

• 3 x 12 reps {{exercise:bird-dog:Bird Dog}}

• 3 x 12 reps {{exercise:glute-bridge:Glute Bridge}}

• 3 x 12 seconds {{exercise:jumping-jacks:Jumping Jacks}}

• 3 x 12 seconds {{exercise:high-knees-cardio:High Knees}}

• 3 x 12 reps {{exercise:butt-kicks-cardio:Butt Kicks}}

💪 Main Workout (15-minute AMRAP)

• 10 reps {{exercise:1160:burpee}}

• 15 reps {{exercise:air-squats:Air Squats}}

• 10 reps {{exercise:0662:push-up}}

• 10 seconds {{exercise:0630:mountain climber}}

⚡ Finisher (10 minutes)

• Set a 10-minute clock. Work at a strong sustainable pace and rest only as needed.

• 40 seconds {{exercise:0685:run}}

• 30 seconds {{exercise:high-knees:High Knees}}

• 10 reps {{exercise:0514:jump squat}}

• 40 seconds {{exercise:jumping-jacks:Jumping Jacks}}

🧘 Cool Down 10'

• {{exercise:1511:hamstring stretch}}

• {{exercise:1418:hug knees to chest}} — 30 sec hold

• {{exercise:1424:seated glute stretch}} — 30 sec hold

• {{exercise:1405:back pec stretch}} — 30 sec hold

• Diaphragmatic Breathing (2 min): Lie supine, {{exercise:3679:sit-up with arms on chest}}, one on belly.

Slow inhale through nose (belly rises), slow exhale through mouth. Focus on calming nervous system, slowing heart rate.

Instructions

After your Soft Tissue Preparation, move into the Activation phase to prepare your body for movement. Ensure proper form on each exercise to prevent injury and maximize effectiveness.

For the Main Workout, complete as many rounds as possible (AMRAP) of the prescribed exercises in the given timeframe. Focus on maintaining a consistent pace while upholding good technique. Record your total rounds and reps.

Transition to the Finisher after a brief rest, aiming to complete as many rounds as possible of these exercises. Push your intensity while keeping your form sharp.

Conclude with the Cool Down, prioritizing static stretches and diaphragmatic breathing to aid recovery and bring your heart rate down.

Tips

Pace Yourself: For AMRAP workouts, it's easy to start too fast. Aim for a sustainable pace that allows you to maintain good form throughout the entire session.

Quality over Quantity: While the goal is to complete as many rounds as possible, never sacrifice proper form for speed. Each repetition should be purposeful and controlled.

Breathing is Key: Focus on steady, deep breathing during the workout to help manage your heart rate and sustain your effort.

Listen to Your Body: If you feel any sharp pain, stop immediately. Modify exercises as needed to match your current fitness level and prevent overexertion.

Notes